Name: Playbook - Magnus Lygdback - W1/D1 Cardio + legs
Uploaded: 2023-01-02T04:13:41.993Z
Duration: 45 min
Description: W1/D1 Cardio + legs

Just finishen the 4 weeks tomb raider program. I Think this is a great next chokgranater to switch things up.

Leia

Ska bli så kul köra WW igen🙌🏼😀

Jeanette

Orietta

Great workout with good burn.  The variety keeps it interesting :)

Tina

Trainer breath technique and what muscle to focus on while doing it

Alejandra

It was a great way to jump start my new year goals!

Rica 

Great workout, feeling awesome 😊🔥💪🏋️‍♀️!!!!

Willard

Day 1 done after giving birth 8 weeks ago!!!!!

Brenda Hobby

Tough but good - squatting band walk surprisingly challenging.

Jacqui

This was great! I wasn’t ready for the windmills fully, had to order some gloves off Amazon, but I’m excited to keep going

Danielle

Jozanne

Perfect workout 💪🏼 at first o thought it would be very doable, but I was huffing and puffing towards the end!

Melina

Katarina Högman Østergaard

Love the simplicity of the the workouts. Nothing crazy! Yet so effective. Great workout

Destiny

Back to execute after month off- it hurts!

laura Wence

Wow, great workout! I can feel every single muscle on my legs 🤪💪🏻

Zully

Crystal

Apollonia Pina

Wow! So hard but in a good way! Haven’t felt that good at the gym in awhile

Jacqueline

Regina

Great first day with a new program! Windmills were hard but awesome!!

Katherine

The hanging windmill is a big no-no for my shoulders - did stick to windmill/windshield wipers on the floor ;)

Hendrik

Hanim Ariffin

Sara

Is it just me or I can’t crawl after each workout (LOL!). Awesome and really pushes you with each day workout. One day down and excited to reach the finish line!

Ayesha Hamid

Rebecca

Put on weight so have been struggling. Tryin this again day 1  skipped windmill. What’s a good sub?

Amanda

I love how your workouts involve so many different muscles. Whew, I’m sweating! Feels great! 😀

Barbara

Windmills not suitable for a beginner had to substitute

Mustafa

Inika

Off to a strong start! Had to do laying down windmills but will get there! Thank you!

And so the journey begins! :) Good work everyone!

Stéphanie

Deffinetly had to modify those windmills to leg ups, but now I wamma be able to do windmills 😆

Julee

Reem Tansley

Jennifer

This is my first workout since I lost my husband to cancer this fall. I’m 34 years old and I’ve totally let go of my fitness in my grief. We have a 4 year old daughter who needs me to be strong so today was emotional and the workout was hard. I’m proud of myself. Thank you for the workout

Katie

Denisa

Maybe having an alternative to the windmill (last exercise) for those that don’t have that option

Tabitha

Connie Dale

Great workout. Not boring the way some workouts can be. I did the windmill laying on the floor since my apartment gym doesn't have a pull-up bar. It was still challenging.

Dani

even the simpler workouts gave me a sweat, amazing.

Olivia

Rachel

Haley

Lisa

Awesome workout! I do need an alternative for windmills I haven’t got the strength yet but I hope I can work up to them.

Franziska

Matt

Chandrika

Den sista övningen var svår att utföra då jag helatiden fick gung på kroppen. 
Kände inte heller att jag fick så mycket kontakt i rumpan, vet inte om jag gjorde fel?

Frida

* Warmup
- 5 min treadmill 
- HIIT 3 x 30 seconds treadmill sprints (30 sec off)

* Workout 
- Front squat 3 x 12
- Walking lunge 3 x 20

Mini band circuit 
- Courtesy step 3 x 20 each side
- Lateral walk 3 x 15 each side 

- Skaters 3 x 20
- Windmill 3 x 20 (10 reps on each side)

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprints

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front squat (dumbbell)

- Stay balanced while performing, plant your leg, and then explode up. Step back down steady
- Back straight
- Reps are alternating between legs.

Walking Lunges

- Band at your ankles
- Step to the adjacent corner 
- Opposite foot toe tap

Mini band courtesy step

- Band below you knee
- Side step in a half squat position

Mini band lateral walk

Mini band circuit

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Try not to rock too much
- Aim to get your legs 90 degrees while you swing them

Windmill

W1/D1 Cardio + legs

Wow mountainclimber was not my strong side 😅

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Paola

W1/D2 Back + chest + core

Arm day is the best day 😊🔥💪🥰!!!!

Kenton

W1/D3 HIIT + arms

Really sweating it out on that one 😅🔥💪🏋️‍♂️!!!!

Celena

Carmen

W1/D4 HIIT + legs + core

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

Anna

W1/D5 Chest + back + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

W2/D2 Back + chest + core

Arm is the best day 😍🔥😊💪💪!!!!!!!

Seeing improvement increasing my weights and my posture

Olympia

W2/D3 HIIT + arms

Feeling the burn 🔥 😊💪🥵🏋️‍♂️!!!!!!!

Muy duro el entrenamiento 🥵 me encanto

Lore

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

Dani Smith

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Batsheva

Great workout! Increasing my weights on all! Thank you!

W3/D3 HIIT + arms

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

W4/D4 HIIT + legs + core

Charlotte

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W1/D1 Cardio + legs

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